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  6. Baked beans vs. Feta

Baked beans vs. Feta — In-Depth Nutrition Comparison

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The main differences between baked beans and feta

  • Baked beans are richer in fiber, yet feta is richer in vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, and zinc.
  • Daily need coverage for vitamin B12 for feta is 70% higher.
  • Baked beans contain less sodium.
  • Feta has a lower glycemic index than baked beans.

Food types used in this article are Beans, baked, home prepared and Cheese, feta.

Infographic

Baked beans vs Feta infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Feta
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +126.3%
Contains more PotassiumPotassium +477.4%
Contains more IronIron +206.2%
Contains more CopperCopper +396.9%
Contains less SodiumSodium -54%
Contains more ManganeseManganese +810.7%
Contains more CalciumCalcium +708.2%
Contains more ZincZinc +294.5%
Contains more PhosphorusPhosphorus +209.2%
Contains more SeleniumSelenium +163.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Feta
Feta
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +13.2%
Contains more Vitamin B2Vitamin B2 +1622.4%
Contains more Vitamin B3Vitamin B3 +142.9%
Contains more Vitamin B5Vitamin B5 +523.9%
Contains more Vitamin B6Vitamin B6 +371.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Baked beans Feta DV% diff.
Vitamin B12 0µg 1.69µg 70%
Vitamin B2 0.049mg 0.844mg 61%
Saturated fat 1.948g 14.946g 59%
Calcium 61mg 493mg 43%
Phosphorus 109mg 337mg 33%
Cholesterol 5mg 89mg 28%
Vitamin B6 0.09mg 0.424mg 26%
Fats 5.15g 21.28g 25%
Sodium 422mg 917mg 22%
Fiber 5.5g 0g 22%
Zinc 0.73mg 2.88mg 20%
Selenium 5.7µg 15µg 17%
Iron 1.99mg 0.65mg 17%
Protein 5.54g 14.21g 17%
Vitamin B5 0.155mg 0.967mg 16%
Copper 0.159mg 0.032mg 14%
Vitamin A 0µg 125µg 14%
Manganese 0.255mg 0.028mg 10%
Potassium 358mg 62mg 9%
Magnesium 43mg 19mg 6%
Carbs 21.63g 4.09g 6%
Monounsaturated fat 2.133g 4.623g 6%
Calories 155kcal 264kcal 5%
Vitamin B3 0.408mg 0.991mg 4%
Folate 48µg 32µg 4%
Choline 15.4mg 3%
Vitamin B1 0.136mg 0.154mg 2%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 16IU 2%
Vitamin K 1.8µg 2%
Polyunsaturated fat 0.74g 0.591g 1%
Vitamin C 1.1mg 0mg 1%
Vitamin E 0.18mg 1%
Net carbs 16.13g 4.09g N/A
Sugar 4.09g N/A
Tryptophan 0.067mg 0.2mg 0%
Threonine 0.228mg 0.637mg 0%
Isoleucine 0.242mg 0.803mg 0%
Leucine 0.428mg 1.395mg 0%
Lysine 0.379mg 1.219mg 0%
Methionine 0.086mg 0.368mg 0%
Phenylalanine 0.287mg 0.675mg 0%
Valine 0.282mg 1.065mg 0%
Histidine 0.153mg 0.397mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more CarbsCarbs +428.9%
Contains more WaterWater +18%
Contains more ProteinProtein +156.5%
Contains more FatsFats +313.2%
Contains more OtherOther +107.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -87%
Contains more Poly. FatPolyunsaturated fat +25.2%
Contains more Mono. FatMonounsaturated fat +116.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.